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Grilled Cheese & Tomato Soup 4 Miler

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201220132014201520162017
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Member Since:

Jan 29, 2012

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

List of PRs:

  • 5k -18:59- 4/25/13
  • 10k -39:45 - 9/15/13 (first 10k of half marathon)
  • 10 miler - 1:03:50 - 5/5/13
  • Half Marathon - 1:23:40 - 9/15/13
  • Marathon - 2:59:17 - 5/21/17

Short-Term Running Goals:

2017 Goals

  • Get to Pocono Marathon healthy (5/21/17) yes!
  • Qualify for Boston 2018 (3:10 standard) with sub 3:00 in the spring - yes!
  • Run a qualifying time for NYC Marathon (HM sub 1:23) in the fall
  • Sub 18 minute 5K in the fall
  • Sub 38 minute 10K in the summer/fall
  • Run 3000 miles

2017 Race Schedule

  • 3/5/17 - Grilled Cheese & Tomato Soup 4 Miler - 25:20 goal - 24:30 actual
  • 3/26/17 - Love Run Half Marathon - 1:28:30 goal - 1:27:09 actual
  • 5/21/17 - Pocono Marathon - sub 3hr goal - 2:59:17 actual

Long-Term Running Goals:

- Qualify for the Boston Marathon before age 35 - done - 11/18/12 Philadelphia Marathon, 10/13/13 Chicago Marathon

- Run in the Boston (4/20/15), Chicago (10/13/13), and New York City Marathons

- Sub 17 min 5k

- Sub 36 min 10k

- Sub 1 hr Broad Street Run 10 miler

- Sub 1:20 half marathon

- Sub 2:45 marathon

- Place top 3 overall in a race - done Teal Wings of Hope 5k 8/31/13 - 1st place overall

- Win my age group in another race - done - washington crossing 15k - 8/18/12

 

Personal:

I live in Philadelphia with my lovely wife (Lauren), our son (Russell - 4), and our daughter (Jane - 2).  I work in finance/accounting for an insurance company. 

 

Miles:This week: 26.25 Month: 105.25 Year: 1443.09
Brooks Glycerin Lifetime Miles: 169.50
Saucony Kinvara Lifetime Miles: 80.75
Saucony Fastwitch 5 Lifetime Miles: 303.45
Saucony Guide 4 Lifetime Miles: 330.05
Saucony Guide 5 Lifetime Miles: 477.25
Saucony Guide 5 (orange/yellow) Lifetime Miles: 380.81
Saucony Guide 5 (orange/white) Lifetime Miles: 380.35
Saucony Fastwitch 5 (blue/orange) Lifetime Miles: 346.50
Saucony Guide 6 (lime/silver) Lifetime Miles: 432.20
Saucony Guide 6 (red/silver) Lifetime Miles: 372.00
Saucony Guide 6 (white/orange) Lifetime Miles: 280.00
Saucony Guide 6 2014 (1) Lifetime Miles: 274.00
Saucony Guide 6 2014 - 2 Lifetime Miles: 327.80
Saucony Fastwitch 6 (Red) Lifetime Miles: 90.97
Saucony Guide 7 (Blue/Slime) Lifetime Miles: 324.75
Saucony Guide 8 (Blue/Purple) Lifetime Miles: 266.57
Saucony ISO Triumph Lifetime Miles: 307.25
Saucony Ride 7 Lifetime Miles: 213.25
Saucony Cortina 4 Lifetime Miles: 299.25
Saucony Ride 7 (green) Lifetime Miles: 312.25
Saucony Guide 8 (green) Lifetime Miles: 155.00
Saucony Ride 8 (slime 1) Lifetime Miles: 393.00
Saucony Ride 8 (slime 2) Lifetime Miles: 466.72
Saucony Ride 9 Lifetime Miles: 385.37
Saucony Ride 9 (Red/Silver) Lifetime Miles: 413.25
Saucony Cortana 4 (blue/silver) Lifetime Miles: 136.47
Saucony Ride 9 (Red/ Silver - 2) Lifetime Miles: 103.00
Saucony Ride 9 (Red/ Silver - 3) Lifetime Miles: 89.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
190.8919.0035.117.00252.00
Saucony Cortina 4 Miles: 35.50Saucony Ride 9 (Red/Silver) Miles: 125.00Saucony Ride 9 Miles: 53.00Saucony Ride 8 (slime 2) Miles: 17.00Saucony Cortana 4 (blue/silver) Miles: 22.00
Weight: 176.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

8 miles in 58:47

2 mile w/u

1.5 miles @ 6:40 pace

1.5 miles @ 6:35 pace

1 mile @ 6:31 pace

1 mile @ 6:27 pace

1 mile c/d

Saucony Cortina 4 Miles: 8.00
Weight: 178.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 8:57 pace

Saucony Ride 9 (Red/Silver) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 8:34 avg pace

Saucony Ride 9 Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles in 1:49:00

4 miles in 35 minutes

9 miles @ 8:13 pace

Saucony Ride 9 (Red/Silver) Miles: 13.00
Weight: 0.00
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Race: Grilled Cheese & Tomato Soup 4 Miler (4 Miles) 00:24:30, Place overall: 8, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.004.005.50

This was my first race of 2017 and it went very well. It was a cold morning in the low 20s which made warming up a bit challenging.

1.5 mile w/u with strides.

Race:

Mile 1 - 5:58

Mile 2 - 6:13

Mile 3 - 6:18

Mile 4 - 6:01

Most of mile 2 and part of mile 3 were into a head wind.

I was in 6th after the first mile, dropped back to 9th during the second mile, then got back to 8th during the final mile. First place in my age group finished about 30 seconds ahead of me.

Saucony Cortina 4 Miles: 5.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 total miles

2 mile w/u

5 miles @ 8:13 pace

5 miles @ 8:06 pace

.5 mile c/d

Saucony Ride 9 (Red/Silver) Miles: 12.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

10 miles in 1:17:00 with 5 LT miles.

3 mile w/u in 26 minutes

2 miles @ 6:40 pace

3 miles @ 6:35 pace

2 mile c/d in 18 minutes

I only got 5 hours of sleep last night and I could feel the effects this morning as I struggled through this workout.

Saucony Cortina 4 Miles: 10.00
Weight: 177.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:54 avg pace

Saucony Ride 9 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles in 1:41:00

3 mile w/u

4 miles @ 8:13 pace

4 miles @ 8:06 pace

1 mile c/d

Saucony Ride 9 (Red/Silver) Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:54 pace

Saucony Ride 9 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

20 miles in 2:32:54 on the TM

4 mile w/u

15 miles with 10 at MP (6:53,8:06,6:53,8:06, 6:53,6:53,8:06,6:53,6:49,6:49,8:06,6:49,6:49,6:49,8:06)

1 mile c/d

Saucony Ride 9 (Red/Silver) Miles: 20.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles in 1:39:15

2 mile w/u

9 miles @ 8:06 pace

1 mile c/d

Saucony Ride 9 (Red/Silver) Miles: 12.00
Weight: 176.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:42 avg pace

Saucony Ride 9 Miles: 10.00
Weight: 176.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.007.000.0012.00

12 miles in 1:29:15

3 mile w/u

1.5 miles @ 6:40 pace

4 miles @ 6:35 pace

1.5 miles @ 6:31 pace

2 mile c/d

Good workout today. I got a side cramp during the final .5 LT mile though.

Half marathon next Sunday.

Saucony Cortina 4 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

7 miles, 8:20 avg pace

Saucony Ride 8 (slime 2) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles, 8:48 avg pace

Saucony Ride 9 Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.507.000.000.0018.50

18.5 miles in 2:22:45

3 mile w/u

3 miles @ 8:06 pace (.5 miles @ 4% incline, .5 miles @ 1% incline x 3)

12 miles with 7 @ MP (6:49,8:06,6:49,8:06,6:44,8:06,6:44,8:06,6:40,6:40,6:40,8:06)

.5 mile c/d

Saucony Ride 9 (Red/Silver) Miles: 18.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 8:33 avg pace

Saucony Ride 8 (slime 2) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles 1:39:05

2 mile w/u

9 miles @ 8:06 pace including 8 x .5 miles @ 4% incline

1 mile c/d

 

Saucony Ride 9 (Red/Silver) Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.007.00

7 miles in 51:30

2 mile w/u

6 x .5 mile, .25 mile recovery.  Pace for the speedword splits (6:00, 5:56, 5:52, 5:49, 5:46, 5:30), 8:57 pace for the recoveries.

.5 mile c/d

This workout went very well, I just hope I didn't go overboard before Sunday's Half Marathon.

Saucony Cortana 4 (blue/silver) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 8:58 avg pace

Saucony Ride 8 (slime 2) Miles: 5.00
Weight: 0.00
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Race: Love Run Half Marathon (13.109 Miles) 01:27:09, Place overall: 98, Place in age division: 14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.390.0013.110.0014.50

Good race today coming off only 3 hours of sleep last night. The wind was a factor today which made the last few miles a challenge. I pretty much kept to my race strategy of consistent effort throughout, but ran it about 5 seconds per mile faster than planned.

My splits were pretty consistent with the tailwind miles and downhill mile being faster and the headwind miles and uphill mile being the slowest.

Splits were 6:41,6:35 (estimate as GPS always goes haywire in this part of the city and read the mile short @6:03), 6:39,6:25,6:29,6:29,6:36,6:59,6:37,6:30,6:30,6:38,6:42.

Saucony Cortana 4 (blue/silver) Miles: 15.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles, 9:00 avg pace

Saucony Ride 9 (Red/Silver) Miles: 7.00
Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles, 8:48 avg pace

Saucony Ride 9 Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles, 8:20 avg pace

Saucony Ride 9 (Red/Silver) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

8 miles in 58:40

2 mile w/u with strides

5 progressive tempo miles (6:35,6:31,6:27,6:22,6:18)

1 mile c/d

I haven't been feeling good all week, but sleeping in today helped and I had a great workout during my lunch break.

Saucony Ride 9 (Red/Silver) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
190.8919.0035.117.00252.00
Saucony Cortina 4 Miles: 35.50Saucony Ride 9 (Red/Silver) Miles: 125.00Saucony Ride 9 Miles: 53.00Saucony Ride 8 (slime 2) Miles: 17.00Saucony Cortana 4 (blue/silver) Miles: 22.00
Weight: 176.40
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